matchstickmolly:

Healthy Foods to Reconsider

We’re all guilty of picking up a dangerfood every once in a while. They seem innocent enough on the outside, masquerading behind their whole wheat-touting labels or a crunchy bed of lettuce. But a closer look at the nutrition label reveals some dirty little secrets— shrouds of sugar, calorie-packed dressing, and more. Greatist.com put together a list of 19 “Healthy” Foods to Reconsider…and these are some of my favorites!

1. Trail Mix
Yes, it’s packed with protein and omega-3s, and makes for a portable, satisfying snack. But what lurks behind these nutty, prepackaged snacks are loads of excess sugar, oils, and preservatives. Even though the nuts in trail mix are filled with heart-healthy fats, that also means they’re high in calories. Add on the extra-salty varieties and sugar-packed dried fruits, and there’s a bit of a dilemma. Avoid prepackaged mixes with lots of fruit and opt for homemade batches with unsalted nuts and all-natural fruits.

2. Hummus
This one’s another calorie trap, with each container packing up to 700 calories! While this garbanzo bean-based dip does offer a good dose of protein, heart-healthy fats, and fiber, working it into a healthy diet is all about portion control. Stick to one serving (2 tablespoons) to keep the calorie count under 80 calories. Also, stick to lower-calorie and carb dippers like fresh or lightly steamed veggies like carrots, celery, snap peas, or broccoli instead of pita chips or pretzels.

3. Granola
Yes, this crunchy, nutty breakfast treat may look like a healthy way to start the day. Unfortunately, commercial varieties roasted with sweeteners and dried fruit may be higher in sugar and calories than their fiber-filled oats are worth. When strolling down the granola aisle, avoid any varieties with sugary ingredients— fructose, corn syrup, cornstarch, chocolate— high on the nutrition label, and beware of terms like “glazed” or “frosted.”

4. Sushi
It’s a healthier dinner than fried chicken, we’ll give you that. But despite the fresh veggies and omega-3-filled fish, sushi can be a silent killer when it comes to calorie counts, often packed with too much rice (sometimes a full cup per roll!), fried fillings, and heavy sauces. Instead, opt for sashimi (slices of fish without the rice), or a brown rice roll with only fresh fish (hold the sauce). Another word to the wise: Stay away from special Americanized rolls (like the popular Philadelphia roll) that are often filled with extra calories from cream cheese or (yes) even bacon.

5. Frozen Yogurt
It might be a healthier alternative to ice cream, but frozen yogurt doesn’t always make it all the way to the healthy side of the healthy-food battle. While brands with live, active yogurt cultures (a.k.a. probiotics) may offer some health benefits, they’re also often packed with sugar and preservatives.

6. Dried Fruit
While dried fruit does have some redeeming qualities, varieties with added chemicals and sugar make it easy to question these healthy claims. To pick a healthier version, look for “no sugar added” or brands that use alternative sweeteners like all-natural fruit juice. Also beware of serving sizes: Dried fruit is considered an energy dense food— high in calories, and relatively low in nutritional value.

7. Peanut Butter
Just one two-tablespoon serving of this favorite nutty spread packs around 190 calories. By themselves, peanuts are pretty innocent. Once they’re processed and turned into butter? Then we’re entering dangerous territory. The nuts are roasted, shelled, and ground, at which point they’re typically mixed with other ingredients like salt, hydrogenated vegetable oil, dextrose, corn syrup, and honey. These added ingredients help to extend shelf life and make life a little sweeter, but they can also mean the addition of trans fats— even if the label says “zero trans fat“— which can raise “bad” (LDL) cholesterol.

8. Granola Bars
Although convenient, these oat, grain, and nut-packed bars are not always as healthy as they may seem. Popular brands like Quaker Oats and Nature Valley can contain as many as 25 ingredients, 12 grams of sugar, and sugar-filled ingredients like chocolate and peanut butter. In fact, these bars can actually be almost as bad as eating a real candy bar in terms of sugar and calories! Plus, many brands contain high fructose corn syrup (linked to weight gain and insulin resistance) [9]; hydrogenated oils (which can raise cholesterol levels) [10]; and monosodium glutamate or MSG (linked to obesity and type 2 diabetes) [11].

9. Caesar Salad
Just because it’s on a bed of lettuce doesn’t mean it’s healthy. Caesar salad may seem like a healthy menu option, but its calories-laden dressing, blanket of cheese, and refined grains make it a not-so-smart choice. In moderation, they’re all fine. But take a closer look, and we have a different story. The classic Caesar dressing is made from egg yolks, which are high in calories and cholesterol, and may also carry Salmonella. Parmesan cheese may be a good source of calcium and protein in moderation, but when it’s piled sky high, those benefits are outweighed. And the croutons? Just added carbs and calories.

10. Yogurt
Ok, ok, so yogurt is mostly healthy. Got a hankering for some low fat plain Greek yogurt with fresh berries and a drizzle of honey? Go for it! It’s when we head toward the coffee-flavored yogurt with chocolate cookie crumbs for breakfast that the trouble starts. Flavors with lots of added sugar (basically any flavored concoction) can rack up the calorie and carb count far beyond that of natural yogurt. If ingredients like corn syrup, dextrose, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, maltose, or any other “syrup” or “sugar” appear on the label, it’s probably best to stay away.

11. Canned Produce
Let’s say it together, folks: Fresh is always better! Often saturated with excess sodium or sugar, canned produce is rarely a smarter choice.

12. Fruit Juice
Just because it came from fruit doesn’t mean it has the same benefits. One cup— take apple, for example— can pack more than 100 calories. But some nutritionists believe the real problem starts when people think about juice (or any liquid) as calorie-free— which is clearly not true. But our biggest problem with juice is all about the sugar. Yeah, fruit naturally has a good deal of it, but squeezing it (literally) into juice form just makes that sugar even easier to choke down. Plus, juicing even removes the super-healthyfiber that real fruit provides. Goodbye, redeeming qualities!

13. Veggie Burgers
When not so keen on meat (or just looking for a break), veggie burgers might be a good alternative. But the excess sodium, processed ingredients, and even the possibility of toxins (!) easily push veggie burgers into the danger zone. Patties made out of straight veggies might be okay, but those based on processed soy (which some studies suggest lacks the benefits of natural soy) aren’t as smart of a choice. And with the sodium levels in some brands (over 400 mg per patty!), they may even be a gateway to serious health issues like high blood pressure and kidney disease.

14. Breakfast Cereal
Say it with me, people: Excess sugar is bad! Sensing a theme, here? In addition to having no nutritional benefits of its own, added sugar can increase the risk of tooth decay, weight gain, and heart disease. Plus, sticking to one serving is nearly impossible. (One serving of Frosted Mini Wheats, for example, contains only five pieces for 175 calories!) Opt for a whole grain, fiber-filled, low-sugar variety, though, and the benefits may start to outweigh the downsides.

Even more at the Greatist!

(via healthyisclassy)

Source: matchstickmolly.com

7 Simple Resolutions

healthyisclassy:

Eat in Color

If your plate’s looking pale, that means you’re probably not getting much nutritionally from your food. One surefire way to make sure you’re eating right is by keeping it colorful. Brightly colored foods like carrots, beets and spinach are nutrient-rich and packed with powerful antioxidants. Challenge yourself to pile on the purple, red, green and orange fruits and veggies.

Cut the Crap (Not the Taste)

Packaged, processed, high-fructose corn syrup-rich treats gratify for seconds, but leave us feeling sluggish and bloated. This year, swap one of your go-to packaged snacks for the natural sugars of fresh and dried fruits. You’ll still satisfy your sweet tooth. Fresh fruits like apples and bananas are fiber- and vitamin-rich, and dried fruits like apricots and cherries are great for snacking on the go. For something a little different, try juicy grapes, snap peas or cherry tomatoes. They pack a subtle hint of sweetness.

Cook at home one night a week


Eating and cooking at home saves money and keeps you in control of what you’re putting in your mouth. And it doesn’t have to be time consuming. By planning ahead, you can stretch one big dish into several days’ worth of meals.

Host a seasonal tasting party

Take advantage of the delicious seasonal foods around you by inviting friends and family to a “garden to table” party, featuring locally sourced seasonal dishes. Link up with a local farmers’ market for yummy seasonal fare, and encourage guests to bring their own dishes. It’s a great way to get to know what’s growing in your area.

Grow Your Own

Growing your own food is a great way to get hands-on with your diet, and tomatoes are chock-full of antioxidant-rich lycopene and vitamin C. Plus, they taste great and can be used in everything from sauces to salads and sandwiches. Not a tomato fan? Try peppers, cucumbers or squash, which are all relatively easy to grow and can be planted in the ground or in containers.

Bulk Up

Buying in bulk helps you save money, reduce waste and keep stocked up for a home-cooked meal — but only if you’re purchasing things you’ll definitely eat. Bulk up on a few staple dry goods items — like beans, rice and pasta — and skip the 20-gallon drum of peanut butter … unless you’re feeding a soccer team. A deal isn’t a deal, after all, if you end up throwing most of it away.

Clean the Green Way

Swap a cleanser for vinegar. Vinegar is a natural — and inexpensive — cleaning solution. Simply spray or douse dirty surfaces and wipe off for an easy alternative to harsh cleansers. And it’s versatile — vinegar can be used on everything from bathroom tiles to kitchen surfaces and wood floors.

Source: health-heaven

toutcru: Avocado nutrition facts - six things about this amazingly healthy superfood (NaturalNews) Beware of popular health myths. For instance, throughout the 1990s and into the first few years of this century, popular health “experts” often warned against eating coconut oil or coconut milk, causing many people to eschew a food now known to offer many health benefits. Another lingering popular health myth warns against avocadoes, which wrongly labels them as a dietary culprit because of their caloric and fat content. Yet, the truth is avocadoes can boost health in at least 5 ways: 1. Protein Avocadoes provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body because avocadoes also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian, vegan or raw foodist seeking more protein, avocadoes are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet. 2. Beneficial Fats Avocadoes provide the healthy kind of fat that your body needs. Like olive oil, avocadoes boost levels of HDL (the “good” cholesterol). HDL cholesterol can help protect against the damage caused by free radicals. This type of cholesterol also helps regulate triglyceride levels, preventing diabetes. A study published early this year in the Canadian Medical Association Journal found that a vegetarian diet, which includes HDL fats, can reduce levels of LDL (the “bad” cholesterol) as effectively as statin drugs. 3. Carotenoids Avocadoes are an excellent source of carotenoids. Although many people associate carotenoids only with red and orange produce, avocadoes are also an excellent source of this phytonutrient. Avocadoes, also known as alligator pears, offer a diverse range of carotenoids including not only the better known ones such as beta-carotene, alpha-carotene and lutein, but also lesser known varieties of this type of phytonutrient such as neoxanthin, zeaxanthin, chrysanthemaxanthin, neochrome, beta-cryptoxanthin and violaxanthin. Every time you consume foods rich in carotenoids, you deliver high quality vitamin A to your body, thereby protecting eye health. Carotenoids also enhance the functioning of the immune system and promote healthy functioning of the reproductive system. Since carotenoids are fat soluble, eating avocadoes optimizes the absorption of these nutrients. 4.Anti-Inflammatory The combined effect of the deluxe package of nutrients contained in avocadoes offers powerful anti-inflammatory benefits. Avocadoes’ unique combination of Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids helps guard against inflammation. This means avocadoes can help prevent or mitigate against both osteo- and rheumatoid arthritis. 5. Heart Health The fat content, which causes some uninformed health “experts” to deem avocadoes as unhealthy, actually provides protection against heart diseases. Studies have shown that oleic acid improves cardiovascular health. Oleic acid is the primary fatty acid in avocadoes. Many people now take supplements in order to consume more omega-3 fatty acids to lower their risk of heart disease. Avocadoes are rich in omega-3, delivering 160 milligrams per cup of alpha-linolenic acid. 6. Choosing and Eating To get the most nutritional value from avocadoes, avoid those which have become over-ripe. You can identify these at the store because they will have dents and feel overly soft when you hold them. A ripe avocado should have no dents in its skin and will feel slightly soft when squeezed. You can also buy unripe avocadoes, which feel very hard when gripped, and permit them to ripen at home. The portion of the avocado closest to the skin is the most dense in nutrients, so be sure to scrape the skin clean before discarding it.
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toutcru:

Avocado nutrition facts - six things about this amazingly healthy superfood

(NaturalNews) Beware of popular health myths. For instance, throughout the 1990s and into the first few years of this century, popular health “experts” often warned against eating coconut oil or coconut milk, causing many people to eschew a food now known to offer many health benefits. Another lingering popular health myth warns against avocadoes, which wrongly labels them as a dietary culprit because of their caloric and fat content. Yet, the truth is avocadoes can boost health in at least 5 ways:

1. Protein
Avocadoes provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body because avocadoes also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian, vegan or raw foodist seeking more protein, avocadoes are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet.

2. Beneficial Fats
Avocadoes provide the healthy kind of fat that your body needs. Like olive oil, avocadoes boost levels of HDL (the “good” cholesterol). HDL cholesterol can help protect against the damage caused by free radicals. This type of cholesterol also helps regulate triglyceride levels, preventing diabetes. A study published early this year in the Canadian Medical Association Journal found that a vegetarian diet, which includes HDL fats, can reduce levels of LDL (the “bad” cholesterol) as effectively as statin drugs.

3. Carotenoids
Avocadoes are an excellent source of carotenoids. Although many people associate carotenoids only with red and orange produce, avocadoes are also an excellent source of this phytonutrient. Avocadoes, also known as alligator pears, offer a diverse range of carotenoids including not only the better known ones such as beta-carotene, alpha-carotene and lutein, but also lesser known varieties of this type of phytonutrient such as neoxanthin, zeaxanthin, chrysanthemaxanthin, neochrome, beta-cryptoxanthin and violaxanthin. Every time you consume foods rich in carotenoids, you deliver high quality vitamin A to your body, thereby protecting eye health. Carotenoids also enhance the functioning of the immune system and promote healthy functioning of the reproductive system. Since carotenoids are fat soluble, eating avocadoes optimizes the absorption of these nutrients.

4.Anti-Inflammatory
The combined effect of the deluxe package of nutrients contained in avocadoes offers powerful anti-inflammatory benefits. Avocadoes’ unique combination of Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids helps guard against inflammation. This means avocadoes can help prevent or mitigate against both osteo- and rheumatoid arthritis.

5. Heart Health
The fat content, which causes some uninformed health “experts” to deem avocadoes as unhealthy, actually provides protection against heart diseases. Studies have shown that oleic acid improves cardiovascular health. Oleic acid is the primary fatty acid in avocadoes. Many people now take supplements in order to consume more omega-3 fatty acids to lower their risk of heart disease. Avocadoes are rich in omega-3, delivering 160 milligrams per cup of alpha-linolenic acid.

6. Choosing and Eating
To get the most nutritional value from avocadoes, avoid those which have become over-ripe. You can identify these at the store because they will have dents and feel overly soft when you hold them. A ripe avocado should have no dents in its skin and will feel slightly soft when squeezed. You can also buy unripe avocadoes, which feel very hard when gripped, and permit them to ripen at home. The portion of the avocado closest to the skin is the most dense in nutrients, so be sure to scrape the skin clean before discarding it.

(via yogi-health)

Source: naturalnews.com

yogi-health: Benefits of Carrots:   Improved Vision: The retina of the eye needs vitamin A to function, lack of vitamin A causes night blindness. Carrots are rich in beta-carotene, a substance which converted into vitamin A in the liver. In the retina, vitamin A is transformed into rhodopsin, a purple pigment that necessary for night vision. In addition, beta-carotene help protect against macular degeneration and the development of senile cataracts. A study found that people who eat most Beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little. Cancer Prevention: Studies have shown that eating carrots help lower the risk of breast cancer, lung cancer and colon cancer. Researchers have discovered falcarinol, a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice. Anti-Aging: Carrots contain a lot of beta-carotene, which acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells and various negative effects associated with aging. Healthy Glowing Skin: Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone. A Powerful Antiseptic: Carrots are known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed. Nourish Skin: Carrot has a strong cleansing properties that are effective in detoxifying the liver, so that the overall effective for acne that is caused by toxins from the blood. Carrot is also useful for treating uneven skin tones because of pigmentation. The vitamin A and other nutrients contain in carrot efficiently nourish the skin, prevent dry skin and other skin blemishes.  Carrots are used as an inexpensive and very convenient facial mask. - Carrot Face Mask Prevent heart disease: Studies shown that a diet high in carotenoids are associated with a lower risk of heart disease. Regular consumption of carrots also reduces cholesterol levels.  Cleanse the Body: Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement. Healthy Teeth and Gums: It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria.  The minerals in carrots prevent tooth damage. Reduce the Risk of Stroke: According to research from Harvard University, people who ate more than six carrots a week are much less likely to suffer a stroke than those who ate only one carrot a month or more. How To Eat Carrots:The nutrition in carrots are tightly encased in protein sacs that have to be broken by heat (cooking) or mechanical action (grinding, juicing, proper chewing). Cooking the carrots in fat or oils, or pureeing or juicing them increases the availability of carotenoids by 600 percent. Fats help the absorption of carotenoids into the blood by 1000 percent as carotenoids are fat soluble.
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yogi-health:

Benefits of Carrots:  

  1. Improved Vision: The retina of the eye needs vitamin A to function, lack of vitamin A causes night blindness. Carrots are rich in beta-carotene, a substance which converted into vitamin A in the liver. In the retina, vitamin A is transformed into rhodopsin, a purple pigment that necessary for night vision. In addition, beta-carotene help protect against macular degeneration and the development of senile cataracts. A study found that people who eat most Beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.
  2. Cancer Prevention: Studies have shown that eating carrots help lower the risk of breast cancer, lung cancer and colon cancer. Researchers have discovered falcarinol, a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice.
  3. Anti-Aging: Carrots contain a lot of beta-carotene, which acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells and various negative effects associated with aging.
  4. Healthy Glowing Skin: Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.
  5. A Powerful Antiseptic: Carrots are known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed.
  6. Nourish Skin: Carrot has a strong cleansing properties that are effective in detoxifying the liver, so that the overall effective for acne that is caused by toxins from the blood. Carrot is also useful for treating uneven skin tones because of pigmentation. The vitamin A and other nutrients contain in carrot efficiently nourish the skin, prevent dry skin and other skin blemishes. 
  7. Carrots are used as an inexpensive and very convenient facial mask. - Carrot Face Mask
  8. Prevent heart disease: Studies shown that a diet high in carotenoids are associated with a lower risk of heart disease. Regular consumption of carrots also reduces cholesterol levels. 
  9. Cleanse the Body: Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement.
  10. Healthy Teeth and Gums: It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria.  The minerals in carrots prevent tooth damage.
  11. Reduce the Risk of Stroke: According to research from Harvard University, people who ate more than six carrots a week are much less likely to suffer a stroke than those who ate only one carrot a month or more.

How To Eat Carrots:
The nutrition in carrots are tightly encased in protein sacs that have to be broken by heat (cooking) or mechanical action (grinding, juicing, proper chewing). Cooking the carrots in fat or oils, or pureeing or juicing them increases the availability of carotenoids by 600 percent. Fats help the absorption of carotenoids into the blood by 1000 percent as carotenoids are fat soluble.

Source: yogi-health

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(via healthyisclassy)

Source: personalfitcoach.com

thehealthygirlsguidetolife: Vanilla Spice French Toast with Apple Ingredients 1 egg plus 2 egg whites 1 teaspoon vanilla extract Dash each of cinnamon and nutmeg 2 pieces whole-grain bread 1/2 medium apple, sliced Banana Pecan Waffles Ingredients 2 frozen low-fat whole-grain waffles 1/2 banana, thinly sliced 2 tablespoons pecans, chopped Blueberry & Toasted Almond Muesli Ingredients 1/2 cup rolled oats 1/2 cup skim milk or plain soy milk 1/2 cup blueberries 2  tablespoons sliced almonds, toasted Directions Make it: Mix rolled oats and milk. Let sit for 15 minutes, or cover and put in refrigerator overnight. Top with blueberries and almonds. Santa Fe Egg Scramble Ingredients 1 egg plus 2 egg whites 2 tablespoons canned green chilies, dried 2 tablespoons cheddar cheese 1 whole wheat tortilla, heated 1/2 grapefruit
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thehealthygirlsguidetolife:

Vanilla Spice French Toast with Apple

Ingredients

  • 1 egg plus 2 egg whites
  • 1 teaspoon vanilla extract
  • Dash each of cinnamon and nutmeg
  • 2 pieces whole-grain bread
  • 1/2 medium apple, sliced

Banana Pecan Waffles

Ingredients

  • 2 frozen low-fat whole-grain waffles
  • 1/2 banana, thinly sliced
  • 2 tablespoons pecans, chopped

Blueberry & Toasted Almond Muesli

Ingredients

  • 1/2 cup rolled oats
  • 1/2 cup skim milk or plain soy milk
  • 1/2 cup blueberries
  • 2  tablespoons sliced almonds, toasted

Directions

Make it:

Mix rolled oats and milk. Let sit for 15 minutes, or cover and put in refrigerator overnight. Top with blueberries and almonds.

Santa Fe Egg Scramble

Ingredients

  • 1 egg plus 2 egg whites
  • 2 tablespoons canned green chilies, dried
  • 2 tablespoons cheddar cheese
  • 1 whole wheat tortilla, heated
  • 1/2 grapefruit

(via yogi-health)

Source: thehealthygirlsguidetolife

gethealthygetsexy: Asparagus: 1 - can detoxify our system 2 - has anti-aging functions 3 - is considered an aphrodisiac 4 - can protect against cancer 5 - reduces pain and inflammation 6 - can prevent osteoporosis and osteoarthritis 7 - reduces the risk of heart disease 8 - can help prevent birth defects
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gethealthygetsexy:

Asparagus:

1 - can detoxify our system

2 - has anti-aging functions

3 - is considered an aphrodisiac

4 - can protect against cancer

5 - reduces pain and inflammation

6 - can prevent osteoporosis and osteoarthritis

7 - reduces the risk of heart disease

8 - can help prevent birth defects

(via yogi-health)

Source: gethealthygetsexy

Healthier Morning Swaps!

undressedskeleton:

The first rule of breakfast: EAT IT. You hear “Breakfast is the most important meal of the day” over and over again, well it’s true! Breakfast keeps our bodies energized, nourished, speeds our metabolisms, helps us stay focused and prevents unhealthy eating habit’s. Starting your day healthy helps start all your other meals healthy. Your body relies on you to treat it well and give it the important groups of food. To start your healthy lifestyle right all you need to do is make smarter choices. Here are a few example swaps.

1. Pop Tarts VS. Toast

  • The average pop-tart is around 200 calories, now lets be real who only eats half the package, so most likely it ends up being around 400 calories, which a 400 calorie breakfast is great, but it does make a difference to your body on where those calories are coming from. Lets just say we have 2 pastries, that equals about 400 calories, 12g of fat, 400mg Sodium, 70g Carbohydrates, 0 g Fiber, 32g Sugar, 4g of Protein. Most of the calories are coming from Fat, Sugar, and Carbohydrates. Those are three important nutrients to consume, but too much of them will make you crash a little after breakfast, and feel tired after the sugar rush. You should even out the amount of sugar and carbohydrates consumed everyday and don’t give your body those nutrients all at once. Instead of throwing a pop tart in the toaster substitute it with whole grain toast that is high in fiber, that way it keeps you full and energized longer. Spread some fresh jam on the toast for flavor, this will give you a smaller dose of sugar vs. the pop tart. Two slices of Healthy choice 100% Whole Grain Bread with Smuckers Strawberry All Natural Jam comes to 195 Calories, 45 Carbohydrates, 2 Grams of Fat, and 6g of protein. Have a few slices of fruit along with your toast and you will be feeling great by lunchtime!

2. Sugary Cereal VS. Oatmeal

  • There are tons of healthy cereals out there and if you are eating those in moderation then you can skip on down to the next swap, but there are also tons of cereals that are almost worse than eating candy for breakfast or drinking a cup of sugar. The worst part about cereal is most of the labels are for only 1/2 a cup, the average cereal bowl is about 2 cups.  If you are eating a bowl of cereal in the average bowl most likely you are consuming around, 400 calories, 60g of Sugar, 84g Carbohydrates, 10g Fat, 3g Fiber, 4g Protein, and 800mg Sodium. That’s not even including the milk. How man times have you reached for the box to poor another bowl? Cereal is delicious and can be healthy when consumed in proportion, but its a danger zone for the hungry bellies! The difference between teens eating cereal and kids, is that kids never finish the entire bowl, so they are using moderation with out even know it.  Next time you go for the cereal try to go for the hot one instead! Oatmeal is full of fiber, healthy fats, healthy carbohydrates, low in sugar! Adding milk to make it creamy and fruit to give it a boost of flavor adds extra nutrients as well. The rich fiber content in oatmeal keeps us full longer, and the warmth of the oatmeal makes us full faster. 

3. Fast Food Breakfast Sandwiches VS. Veggie Omelets. 

  • The average fast food breakfast sandwich is around 500 calories, 50g Fat, 50g Carbohydrates, 1500mg Sodium, 30g Protein. Most of the time if we go out of our way to eat a fast food breakfast we cant pass up the hash browns or sugary juice either! Eating unhealthy fast food to start your day, isn’t a smart way to obtain a healthy lifestyle. Fast food breakfasts are horrible for our cholesterol, blood sugar levels, and overall health. Take the time to have breakfast before you leave your house, If you want the warm hot breakfast that will give you the same satisfaction as a breakfast sandwich cook up a veggie omelet. Veggie omelets are full of protein, fiber, iron, calcium, and healthy fats. To keep your breakfast balanced throw in a piece of toast and jam!

4. Frappuccino VS. Fruit Smoothie

  • How many times before work, class, going to the gym, etc have you stopped and grabbed a frappuccino, for the sugar and caffeine fix? If you answered more then twice a week, you might want to listen up! One of the most popular coffee joints around america is Starbucks so i’ll use them as my example. The average Starbucks frappucinno with whipped topping is around 500 calories, 20g Fat, 75g Carbohydrates, 70g Sugars, 6g Protein. Thats only for a medium which is more than some breakfasts! The sugar and Caffeine mixture in these drinks will have you crashing in about an hour. If you are eating breakfast and then consuming one of these coffees that could equal up to a 15lb weight gain in one years time, which is unhealthy on our bodies. If you are replacing your breakfasts for Frappuccinos then you are neglecting your bodies need for nutrients. Skip the Frappuccino and go for a fruit smoothie. You have to also be cautious of some smoothies served at restaurants because they may use unnatural juices and tons of sugar. The best route to take is before leaving the house blend up your favorite fruits, add a 1/2 of yogurt and 1 Tbsp of sugar! This will give your body the boost it  needs in the morning. 

5. Chocolate Milk VS. White Milk

  • Milk is an important part of diets because it provides potassium, protein and calcium. So if you are drinking chocolate milk just to get those three nutrients than great! But don’t forget to pay attention to what else you are giving your body as well. Most chocolate milk brands are full of full fat milk ,carbohydrates, and cups of sugar. Before you dive into your milk make sure it is skim or soy that way you will be giving your body a leaner look and a healthier start to your breakfast. I always drink Silk Unsweetened Almond Milk it has a way better flavor than plain milk! 

6. Bagels and Cream Cheese VS. Yogurt and Granola

  • One of the most popular breakfast joints around here is Dunkin Donuts. I will use them for my bagel example. One plain bagel with a serving of cream cheese at Dunkin Donuts is 550 Calories, 75g Carbohydrates, 30g Fat, 29g Sugar, 15g Protein. That seems a little high for just a bagel and cream cheese. Of course their are healthier versions of cream cheese and bagels at the grocery stores that are perfect for breakfast but sometimes it’s harder to find. Instead of grabbing a bagel and cream cheese have a cup of greek yogurt and granola. You will be grabbing more important nutrients , less fat grams, and fewer sugar grams. 

7. Donuts Vs. Granola Bars

  • Having a donut once and a while isn’t bad for us, but grabbing a donut every morning instead of a healthier choice, can really put a toll on our bodies. The average chocolate glazed donut is around 300 calories 44g Carbohydrates, 10g Fat, and 33g Sugar. Donuts don’t give our bodies whole grains and cause us to crash from the sugar and fat content. Choosing a lower sugar granola bar is definitely a smarter choice if you are stuck at a gas station and torn between the two options. Most granola bars offer chocolate flavors if you are in need of a chocolate fix!

8. Biscuits and Gravy Vs. Whole Grain Waffles 

  • Biscuits and gravy is one of the top breakfast swaps. 1 biscuit with gravy is around 500 Calories, 31g Fat, 1500mg Sodium, 45g Carbohydrates, 1g Fiber, 10g Protein. Do I need to say much more? Most of the time biscuits and gravy is served with several biscuits loaded in gravy, above is just the serving size for ONE biscuit. The high level of sodium will have you feeling bloated and light headed. Instead of having biscuits and gravy go for a couple whole grain waffles, fruit, and light syrup! 

(via yogi-health)

Source: undressedskeleton

chasefear:

Are you looking for ways to make your favorite dessert recipes more guilt free? Then, you’ve come to the right place!

1.) SWAP 1 cup white flour WITH 1/2 cup white flour PLUS 1/2 cup whole wheat flour OR 1 cup whole wheat flour.

2.) SWAP 1 cup sugar/brown sugar WITH 1/2 cup sugar/brown sugar.

3.) SWAP milk chocolate chips WITH dark chocolate chips.

4.) SWAP whole milk WITH 2% or skim milk.

5.) SWAP 1 cup oil WITH 1 cup applesauce.

6.) SWAP 1 cup butter WITH 1/2 cup light butter PLUS 1/2 cup nonfat plain yogurt.

7.) SWAP 1 large whole egg WITH 2 large egg whites.

8.) SWAP 1 cup sour cream WITH 1 cup nonfat Greek yogurt.

9.) SWAP 1 cup heavy whipping cream WITH 1 cup evaporated skim milk.

*Cow cartoon art by Skinny Cow

Source: chasefear

itsrainingtea: Healthy substitutes 1. Brown rice for white rice When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile. 2. Quinoa for couscous While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients— and they have almost the exact same texture. 3. Zucchini ribbons for pasta Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling— simply sautee for a few minutes until soft. 4. Olive oil for butter When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega 3 fatty acids. 5. Turnip mash for mashed potatoes While 1 cup of mashed potatoes made with whole milk racks up about 180 calories (before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier version of the classic mash. 6. Grated steamed cauliflower for rice Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste. 7. Mashed cauliflower for mashed potatoes Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference. 8. Rolled oats for breadcrumbs While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal. 9. Dry beans for canned beans Canned beans are convenient, sure. But they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, the dried are even cheaper! It may take a little more work (some simple soaking and boiling), but this switch is still worth it. 10. Prosciutto or pancetta for bacon Bacon is often the go-to for that smoky flavor in savory dishes (and in some sweet ones). But opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat per 2 slices, prosciutto (where 1 slice equals about 2 slices of bacon, size wise) has just 30 calories and 4 grams of fat per slice. 11. 2 egg whites for 1 whole egg One egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keeps 1-2 yolks for their rich vitamins A, E, D, and K content, but consider swapping the rest out. 12. Whole wheat pasta for regular pasta Just as with bread, whole wheat pasta beats regular with a higher fiber content and about 50 fewer calories per serving (depending on the brand). Healthy alternatives 13. Crushed flax or fiber cereal for bread crumbs Crushing a fiber-rich cereal and mixing it with some herbs makes a lower-sodium substitution for traditional breadcrumbs. 14. White meat skinless poultry for dark meat poultry The biggest chicken debate to date: white meat vs. dark meat? The white meat has it beat— lower in calories and fat, higher in protein and iron. 15. Olive oil spray for olive oil from the bottle Oil glugs out of the bottle, leading to overly-greasy dishes. Using a spray bottle is a great way to cut down on oil while still getting the non-stick benefits. A little mist is all that’s needed! 16. Egg Beaters for egg yolks A solid substitution for many egg dishes (like omelets or frittatas), this switch is especially rewarding in Hollandaise sauce. To get the richness of the yolk without all the added cholesterol, use an equal amount of Egg Beaters instead when blending up this classic sauce. 17. Bison for beef Higher in B vitamins and lower in fat bison is a great substitute for the ol’ beefy standard (when available, of course). 18. Ground Turkey for ground beef Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. A reminder: because of the lower fat content, ground poultry often ends up drier than beef, but a few tablespoons of chicken stock can solve the problem. 19. Quinoa and ground turkey for rice and ground beef (in stuffed peppers) More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for this popular side dish. 20. Coconut milk for cream Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut”— it doesn’t taste like the sweetened shredded kind! 22. Spaghetti squash for pasta Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta.
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itsrainingtea:

Healthy substitutes

1. Brown rice for white rice

When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.

2. Quinoa for couscous

While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients— and they have almost the exact same texture.

3. Zucchini ribbons for pasta

Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling— simply sautee for a few minutes until soft.

4. Olive oil for butter

When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega 3 fatty acids.

5. Turnip mash for mashed potatoes

While 1 cup of mashed potatoes made with whole milk racks up about 180 calories (before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier version of the classic mash.

6. Grated steamed cauliflower for rice

Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.

7. Mashed cauliflower for mashed potatoes

Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference.

8. Rolled oats for breadcrumbs

While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.

9. Dry beans for canned beans

Canned beans are convenient, sure. But they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, the dried are even cheaper! It may take a little more work (some simple soaking and boiling), but this switch is still worth it.

10. Prosciutto or pancetta for bacon

Bacon is often the go-to for that smoky flavor in savory dishes (and in some sweet ones). But opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat per 2 slices, prosciutto (where 1 slice equals about 2 slices of bacon, size wise) has just 30 calories and 4 grams of fat per slice.

11. 2 egg whites for 1 whole egg

One egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keeps 1-2 yolks for their rich vitamins A, E, D, and K content, but consider swapping the rest out.

12. Whole wheat pasta for regular pasta

Just as with bread, whole wheat pasta beats regular with a higher fiber content and about 50 fewer calories per serving (depending on the brand).

Healthy alternatives

13. Crushed flax or fiber cereal for bread crumbs

Crushing a fiber-rich cereal and mixing it with some herbs makes a lower-sodium substitution for traditional breadcrumbs.

14. White meat skinless poultry for dark meat poultry

The biggest chicken debate to date: white meat vs. dark meat? The white meat has it beat— lower in calories and fat, higher in protein and iron.

15. Olive oil spray for olive oil from the bottle

Oil glugs out of the bottle, leading to overly-greasy dishes. Using a spray bottle is a great way to cut down on oil while still getting the non-stick benefits. A little mist is all that’s needed!

16. Egg Beaters for egg yolks

A solid substitution for many egg dishes (like omelets or frittatas), this switch is especially rewarding in Hollandaise sauce. To get the richness of the yolk without all the added cholesterol, use an equal amount of Egg Beaters instead when blending up this classic sauce.

17. Bison for beef

Higher in B vitamins and lower in fat bison is a great substitute for the ol’ beefy standard (when available, of course).

18. Ground Turkey for ground beef

Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. A reminder: because of the lower fat content, ground poultry often ends up drier than beef, but a few tablespoons of chicken stock can solve the problem.

19. Quinoa and ground turkey for rice and ground beef (in stuffed peppers)

More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for this popular side dish.

20. Coconut milk for cream

Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut”— it doesn’t taste like the sweetened shredded kind!

22. Spaghetti squash for pasta

Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta.

(via yogi-health)

Source: itsrainingtea